Meditation

Meditation Practice

The term meditation refers to a broad variety of practices that includes techniques designed to promote relaxation, build internal energy or life force (qi, ki, prana, etc.) and develop compassion, love, patience, generosity and forgiveness.

The word meditation carries different meanings in different contexts. Meditation has been practiced since antiquity as a component of numerous religious traditions and beliefs. Meditation often involves an internal effort to quiet the mind in some way. Meditation, when used to quiet the mind, can ease many health issues, such as high blood pressure, depression, and anxiety. It may be done sitting, or in an active way , like walking or gazing at nature. Prayer beads or other ritual objects are sometimes used during meditation in order to remind the practitioner about the focus of the training. Buddhist practitioners involve mindful-awareness in their day-to-day activities as a form of active meditation. (1)

Understanding Meditation

According to western medicine: “meditation is considered a type of mind-body complementary medicine”. Meditation produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process results in enhanced physical and emotional well-being. Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and can even improve certain medical conditions. – Mayo Clinic

Where to start? Two basic types of meditation

There are two main types of meditation that provide a framework to begin developing greater attention and discipline. These are concentration meditation and mindfulness meditation.

Concentration meditation: Simply put, this is where attention is focused on a single object. Any object of focus can be used, such as visualizing an image or repeating a word. You can focus on breathing, recite a mantra, listen to music, or view a picture as a central point of focus. The goal is to use this as an anchor so you can bring your attention back to the meditative object whenever the mind wanders.

Mindfulness Meditation: This is a little more advanced form of meditation and can be more difficult without initially practicing concentration meditation. In mindfulness meditation the meditator passively observes the workings of the mind, any feelings that arise, or bodily sensations that emerge.

As opposed to focusing a single point of concentration, the meditator focuses on mental states, moods, and feelings that occur spontaneously, while keeping a nonjudgmental frame of mind. The goal is to reach an objective level of consciousness where we’re able to let-go and maintain presence and peace of mind.

Click to view larger

5 Steps for Meditation

These steps below are a type of concentration meditation, where a mental device or point of focus will be used. It’s recommended to start here before practicing mindfulness meditation.

1) Pick a focus for concentration

To stay in a meditative state it can help to have a mental device to keep your mind anchored and occupied. You can focus on a lit candle or use a mantra or word of some sort. There is a wide range of mantras or sayings that can be used, so make sure it is something you can connect with emotionally.

Types of mantras or focus words could be something from your religious or spiritual tradition, or simply something that brings you comfort. Experiment with different words of phrases, for example, using the word “peace” or “love” or silently reciting a short prayer.

2) Find quiet environment and comfortable position.

Find a quiet place where you will not be disturbed. As you progress, using the same environment can limit your ability to meditate in other settings, but for a beginner, a quiet environment will help to develop a routine and maintain focus.

Make sure you are physically comfortable. You can lie down or be in a sitting position, though a good starting technique is to sit in a comfortable position. It can be easy to fall asleep while lying down.

The important thing is that you’re comfortable and not distracted and fidgety. Make sure your body is relaxed and you’re free of tension. Stretching can be done before meditation begins to prepare the body.

Begin by breathing slowly and naturally through your nose focusing on your breathe. Gradually begin incorporating your focus word as you exhale, or repeat a longer mantra along with inhalation and exhalation.

The breathe can also be used as a focus of concentration separate from a mantra, though, a mantra or word can help to maintain concentration and avoid the wandering mind. It also offers an emotional connection to the experience and a way to enhance spiritual development if that is a goal.

4) Don’t worry about how you’re doing

This is one of the most important points to emphasize. Meditation can be a difficult practice to establish because of the perception that there’s a right and wrong way to do it. The intention to meditate is the most important aspect of the practice and keeping an open-mind to the process makes it more enjoyable and fruitful.

This is part of learning mindfulness, as thoughts come and go we are able to continue meditating without becoming mentally and emotionally attached or frustrated. Don’t worry if you’re doing it right, just know it will become more natural as time progresses.

5) Continue for 10-20 minutes

In general, to gain the benefits of mediation it’s important to meditate for at least 10 minutes or so. It depends on the reason you are meditating, but often for any health or relaxation benefits the body needs to time to adjust.

Though, don’t push yourself and try to meditate longer than feels natural or comfortable. If you’re having a tough time, you can always stop and try again later. Forcing mediation to happen will make the practice more difficult and less enjoyable. If you’re falling asleep you can use shorter breathes to stay more alert. (2)

Meditation Instruction

By Sakyong Mipham Rinpoche”

The practice of mindfulness/awareness meditation is common to all Buddhist traditions. Beyond that, it is common to, inherent in, all human beings.

In meditation we are continuously discovering who and what we are. That could be quite frightening or quite boring, but after a while, all that slips away. We get into some kind of natural rhythm and begin to discover our basic mind and heart.

Often we think about meditation as some kind of unusual, holy spiritual activity. As we practice, that is one of the basic beliefs we try to overcome. The point is that meditation is completely normal; it is the mindful quality present in everything we do.

That is a straightforward principle but we are continuously distracted from coming to our natural state, our natural being. Throughout our day everything pulls us away from natural mindfulness, from being on the spot. Our natural tendency to rush means that we’re rushing past opportunities. We’re either too scared or too embarrassed or too proud or just too crazy, to be who we are.

That is what we call the journey or the path: continuously trying to recognize that we can actually relax and be who we are. So practicing meditation begins by simplifying everything. We sit on the cushion, follow our breath and watch our thoughts. We simplify our whole situation.

Mindfulness/awareness meditation, sitting meditation, is the foundation of this particular spiritual journey. Unless we are able to deal with our mind and body in a very simple way, it is impossible to think about doing high-level practices. How the Buddha himself, having done all kinds of practices, became the Buddha was simply to sit. He sat under a tree and he did not move. He practiced exactly as we are practicing.

What we’re doing is taming our mind. We’re trying to overcome all sorts of anxieties and agitation, all sorts of habitual thought patterns, so we are able to sit with ourselves. Life is difficult, we may have tremendous responsibilities, but the odd thing, the twisted logic, is that the way we relate to the basic flow of our life is to sit com-pletely still. It might seem more logical to speed up but here we are reducing everything to a very basic level.

How we tame the mind is by using the technique of mindfulness. Quite simply, mindfulness is complete attention to detail. We are completely absorbed in the fabric of life, the fabric of the moment. We realize that our life is made of these moments and that we cannot deal with more than one moment at a time. Even though we have memories of the past and ideas about the future, it is the present situation that we are experiencing.

Thus we are able to experience our life fully. We might feel that thinking about the past or the future makes our life richer, but by not paying attention to the immediate situation, we are actually missing our life. There’s nothing we can do about the past, we can only go over it again and again, and the future is completely unknown.

So the practice of mindfulness is the practice of being alive. When we talk about the techniques of meditation, we’re talking about the techniques of life. We’re not talking about something that is separate from us. When we’re talking about being mindful and living in a mindful way, we’re talking about the practice of spontaneity.

It’s important to understand that we’re not talking about trying to get into some kind of higher level or higher state of mind. We are not saying that our immediate situation is unworthy. What we’re saying is that the present situation is completely available and unbiased, and that we can see it that way through the practice of mindfulness.

SITTING MEDITATION PRACTICE

At this point we can go through the actual form of the practice. First, it is important how we relate with the room and the cushion where we will practice. One would relate with where one is sitting as the centre of the world, the centre of the universe. It is where we are proclaiming our sanity, and when we sit down the cushion should be like a throne.

When we sit, we sit with some kind of pride and dignity. Our legs are crossed, shoulders relaxed. We have a sense of what is above, a sense that something is pulling us up at the same time that we have a sense of the ground. The arms should rest comfortably on the thighs. Those who cannot sit down on a cushion can sit in a chair. The main point is to be somewhat comfortable.

The chin is tucked slightly in, the gaze is softly focusing downward about four to six feet in front, and the mouth should be open a little. The basic feeling is one of comfort, dignity and confidence. If you feel you need to move you should just move, just change your posture a little bit. So that is how we relate with the body.

And then the next part-actually the simple part-is relating with the mind. The basic technique is that we begin to notice our breath, that we could have a sense of our breath. The breath is what we’re using as the basis of our mindfulness technique; it brings us back to the moment, back to the present situation. The breath is something that is constant-otherwise it’s too late.

We put the emphasis on the out-breath. We don’t accentuate or alter the breath at all, just notice it. So we notice our breath going out, and when we breathe in, there is just a momentary gap, a space. There are all kinds of meditation techniques and this is actually a more advanced one. We’re learning how to focus on our breath while at the same time giving some kind of space to the technique.

Then we realize that, even though what we’re doing is quite simple, we have a tremendous number of ideas, thoughts and concepts-about life and about the practice itself. And the way we deal with all these thoughts is simply by labeling them. We just note to ourselves that we’re thinking, and return to following the breath.

So if we wonder what we’re going to do for the rest of our life, we simply label it thinking. If we wonder what we’re going to have for lunch, simply label it thinking. Anything that comes up, we gently acknowledge it and let it go.

There are no exceptions to this technique: there are no good thoughts and no bad thoughts. If you’re thinking how wonderful meditation is, then that is still thinking. How great the Buddha was, that’s still thinking. If you feel like killing the person next to you, just label it thinking. No matter what extreme you go to, it’s just thinking, and come back to the breath.

In the face of all these thoughts, it is difficult to be in the moment and not be swayed. Our life has created a barrage of different storms, elements and emotions that are trying to unseat us, trying to destabilize us. All sorts of things come up, but they are labeled thoughts and we are not drawn away. That is known as holding our seat, just dealing with ourselves.

POSTMEDITATION PRACTICE

The idea of holding our seat continues when we leave the meditation room and go about our lives. We maintain our dignity and humour and the same lightness of touch we use dealing with our thoughts. Holding our seat doesn’t mean we are stiff and trying to become like rocks; the whole idea is learning how to be flexible. The way that we deal with ourselves and our thoughts is the same way that we deal with the world.

When we begin to meditate, the first thing we realize is how wild things are-how wild our mind is, how wild our life is. But once we begin to have the quality of being tamed, when we can sit with ourselves, we realize there’s a vast wealth of possibility that lies in front of us. Meditation is looking at our own backyard, you could say, looking at what we really have and discovering the richness that already exists. Discovering that richness is a moment-to-moment process, and as we continue to practice our awareness becomes sharper and sharper.

This mindfulness actually envelopes our whole life. It is the best way to appreciate our world, to appreciate the sacredness of everything. We add mindfulness and all of a sudden, the whole situation becomes alive. This practice soaks into everything that we do; there’s nothing left out. Mindfulness pervades sound and space. It is a complete experience.

The following transcript is a condensed compilation of talks given on the first day of a two-day seminar entitled Fearless in Meditation, which took place at the Shambhala Centre on March 26 and 27, 1994